Honey and Jaggery in Diabetes: What You Need to Know
Diabetes is a chronic condition that affects the way the body processes glucose, a type of sugar that provides energy to the cells. People with diabetes either do not produce enough insulin, a hormone that helps glucose enter the cells, or are resistant to its effects. This leads to high blood glucose levels, which can cause various complications such as heart disease, kidney disease, nerve damage, and vision problems. Many people with diabetes wonder if they can use natural sweeteners like honey and jaggery instead of refined sugar to satisfy their sweet cravings. Honey and jaggery are both derived from plants, and are often considered healthier alternatives to sugar. But are they really safe for diabetics? Let’s find out.
What is honey?
Honey is a sweet liquid made by bees from the nectar of flowers. It contains various nutrients, such as vitamins, minerals, antioxidants and enzymes. Honey also has antibacterial, anti-inflammatory and wound-healing properties. Honey is composed of mainly fructose and glucose, along with small amounts of sucrose and other sugars.
What is jaggery?
Jaggery is a brown, solid or semi-solid sweetener made from the juice of sugarcane or palm trees. It is widely used in Asian and African cuisines, especially in desserts and beverages. Jaggery contains iron, calcium, magnesium, potassium and other minerals, as well as some vitamins and phytochemicals. Jaggery is mostly made of sucrose, with some fructose and glucose.
How do honey and jaggery affect blood glucose levels?
Both honey and jaggery are carbohydrates that can raise blood glucose levels when consumed. However, they may have different effects depending on their glycemic index (GI) and glycemic load (GL). GI is a measure of how quickly a food raises blood glucose levels compared to pure glucose, which has a GI of 100. GL is a measure of how much a food raises blood glucose levels based on its portion size and carbohydrate content. Foods with a high GI and GL can cause rapid spikes in blood glucose levels, which can be harmful for diabetics.
Honey has a lower GI and GL than sugar, and may have some cardiometabolic benefits, such as improving heart health and controlling metabolic disorders like diabetes. It has been found that the rare sugars found in honey, such as isomaltulose, kojibiose, trehalose and melezitose, improve glucose response. They also suggested that honey may have a prebiotic effect, meaning that it can promote the growth of beneficial bacteria in the gut, which can help regulate blood glucose levels. But ultimately it will increase blood sugar levels. So it may be beneficial in non-diabetic patients to consume honey in place of refined sugar, but not for diabetic patients. Jaggery has a higher GI and GL than sugar, and can cause significant increase in blood glucose levels in diabetics. The researchers explained that jaggery is more chemically complex than sugar, and consists of longer chains of sucrose, which can be broken down into glucose and fructose in the body. They also warned that jaggery may contain impurities, such as dust, sand and mold, which can affect its quality and safety. So jaggery is not to be consumed. Therefore, honey may be a slightly better alternative to sugar and jaggery for non-diabetic persons, but it is not to be consumed by diabetic patients. For diabetics, sugar, jaggery, honey and dates, all can elevate blood glucose levels. So, it is better to avoid these sweeteners, and follow a balanced diet that includes low GI and GL foods, such as whole grains, fruits, vegetables, nuts, seeds, lean proteins etc. It is also important to monitor blood glucose levels regularly, and consult a doctor before making any changes to the diet or medication.